The Bespoken Word

January 17

Whats Your Number?

How many hours per week are you spending on your phone? This week, @kharper369 decided to track the time spent in front of her screen, totaling to a whopping 14 hours and 38 minutes. That’s over half of a day, lost to her cell phone! What’s are the benefits of decreased screen time? Plenty, but…

January 12

Bear Crawl

Once establishing core control in supine, it’s time to move from the ground up. Over the years, I have been working to establish midline stability with my barbell lifts. But like many other athletes, I recently ended up with low back pain because I was skipping steps. According to standardized testing, I have all of…

January 11

The Overhead Squat.

The Overhead Squat is a great full body movement that requires shoulder, core, hip, knee, ankle stability AND mobility in order to complete the full movement. Any sort of limitation through any one or more of these joints will make this much more difficult!  You can do this with a broomstick or a PVC pipe…

January 10

Time Under Tension-Dumbbell External Shoulder Rotation.

This is one of my go-to accessory shoulder exercises when rebuilding stamina and strength of the posterior shoulder musculature, with a specific emphasis on external rotation. This is extremely beneficial for shoulder health, as it strengthens both eccentrically and concentrically. Notice in this video, I am demo-ing a tempo throughout the movement, with 3 seconds…

January 9

Scale up your Sampson Stretch.

Do you have mobility limitations performing the half-kneeling press? Try this modified sampson stretch as a pre-requisite! This is a multi-joint stretch, which is useful for opening up same side hip extension, overhead shoulder flexion/abduction,as well as a portion of the lateral myofascial line. 1. Place knee onto floor, squeeze butt and abdominals to set…

January 5

Squat Cueing

Looking for a different external cue to hold your spinal position throughout your squat? I found this fun little drill to be useful for those who have the tendency overextend their lumbar spine while descending into a squat. To set up, I have attached a PVC to my waist using a resistance band. The key…

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January 3

Lacrosse Ball Pectorals Mobilization

Posture, posture, posture. Poor posture and slouching changes the way we move because our muscles and joints are held in these positions for long periods of time. When we attempt to move after sitting over a desk over the course of a work day, these muscles are limited, causing compensations elsewhere up or down the…

December 28

Bulgarian Split Squat.

The Bulgarian Split Squat is a useful single leg exercise to address single leg strength, stability as well as hip extension flexibility on the opposite side. The split squat targets the rectus femoris, a hip flexor of the quad that is also involved with knee extension. Notice, as Katie descends the squat, her trail leg…

December 19

Half Kneeling KB Press

If you can’t already tell, we like core stability at Bespoke. The half kneeling kettlebell press is a challenging exercise which movement challenges three different muscle groups; the shoulder stabilizers, deep core stabilizers, and hip stabilizers. Even if you don’t work out pressing things overhead, this exercise can help you improve your core and hip…

December 15

Plank with Elbow and Shoulder Taps

Being able to hold a plank in a static position is one thing, but how often (other than sitting) are we staying still when we are trying to activate our core? Our core is the foundation of our strength, and when the muscles that help stabilize us are not able to do their job, that…

December 14

Sidelying KB Shoulder Stabilization

The kettle bell arm bar is another good mobility/stability drill that is beneficial for shoulder health. Moving in and out of position will facilitate spinal rotation, as well as open up the anterior structures in the chest/shoulder girdle. The asymmetrical placement of the weight on the back of the forearm will provide excellent stability/proprioception to…

December 12

Pallof Press + Rotation

Establishing a stable core is a priority for many individuals (and not just including athletes), because our core is the foundation from which our movement begins. This movement helps to activate the deep core stabilizers and your obliques, which help to keep your spine and lower back stable through rotational movements. Additionally, this variation helps…